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Thursday, July 2, 2015

Confirmed: high heels weaken ankles

By Wills Citty

A
new study showing the negative effects of prolonged high heel use confirms
expert consensus on the footwear, according to a UNC Charlotte expert.

The
study,
published this month in the International Journal of Clinical Practice (IJCP),
found that wearing high heels can strengthen the ankle initially, but leads to
weakening and instability over time.

“Initially
when wearing heels the muscles that surround the ankles have to continuously
contract to keep you upright and walking. Over time you need less muscle
contraction as the lower leg muscles adapt to the changes in footwear. Once
that occurs less muscle contraction occurs,” she said.

“With
prolonged use you get muscle shortening in the back of the leg and muscle
lengthening in the front of the leg. These changes in muscle length then
can change muscle strength. “

The
IJCP report looked at ankle strength and balance in women training to be flight
attendants, collecting data for each class year, freshman through senior, to
consider the effects of high heels over time.

Dr.
Turner said high heels can cause problems because they force the foot into a
naturally unstable position. “In sneakers or flat shoes the foot is positioned
in neutral where the bones of the ankle are under the bones of the lower leg,
creating a more stable joint and a decreased likelihood of injury.”

“High
heeled shoes also change the normal walking or gait cycle, with the ultimate
result being a less fluent gait cycle,” Turner added.

She
said ligament and nerve damage in the ankle could lead to issues in the legs
and back.

“Changes
at the ankle cause the muscles higher in the leg and back to lose efficiency
and strength. It also changes the load the bones in and around the knee
have to absorb which can ultimately lead to injury.”

But
Turner said there are ways to minimize the risk of injury. She recommends a combination of stretching
and strength and balance training.

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